What is the secret to steady energy levels and a balanced appetite throughout the day?
Start with the right breakfast, and you will set the tone for a healthier you.
Let’s look at 8 nutritious breakfast options that will ensure you get enough protein, antioxidants, vitamins and minerals to keep you full and fit: as you will see, a healthy breakfast doesn’t have to take ages to prepare!
1. Egg omelette with fruit & chlorella drizzle
The perfect way to fill up on good quality proteins, bio-available iron and anti-inflammatory chlorophyll: just beat one egg and cook in coconut oil for a couple of minutes on each side. When ready, spread some tahini and a sprinkle with chlorella; add some dried prunes or figs, roll it and enjoy!
2. Overnight oats
Always in a rush in the morning? Here is the solution: in a glass jar, soak rolled oats in double the amount of almond milk; leave overnight, in the morning just add maple syrup, nuts and seeds or some berries.
You can consume it straight away or close the lid and take it to work (or the gym) with you. Don’t forget a spoon!
3. Buckwheat porridge
Looking for a gluten-free option? Just by planning in advance, you can have a nutrition-packed easy to digest breakfast: rinse and soak the buckwheat for at least two hours or overnight. Rinse well, place in a fine-mesh sieve overnight or for a couple of days (rinse it a couple of times a day if you do so) where it will start to sprout.
In the morning, just warm it in a small pan with almond or rice milk and maple syrup: add almond butter and chopped fruit for a filling gluten-free breakfast.
Also check out these amazing Quinoa breakfast ideas
4. Avocado mousse
Feeling like something sweet, but healthy and filling? With a hand-immersion blender, just blend half an avocado with a teaspoon of sugar-free cacao powder and a pinch of stevia: top with pomegranate seeds and chopped almonds for extra proteins.
5. Green smoothie bowl
For the ultimate eat-yourself-beautiful breakfast, blend half an avocado, a small green apple, a big handful of parsley, half a lemon and a chunk of ginger: top with pumpkin seeds and goji berries for more antioxidants, zinc and top quality proteins. Your skin will thank you!
6. Chia Pudding
Need a fibre and omega-3 boost? Soak a tablespoon of chia seeds, a tablespoon of sesame seeds and a handful of goji berries overnight. In the morning just add banana coins and nut butter: another handy breakfast that you can take with you if you’re out of time!
Why not take a look at what NOT to have for breakfast
7. Quick banana pancakes
Just mash a ripe banana with a fork, making sure there are no big chunks. Then add an egg and mix well: cook for a couple of minutes per side in a preheated small pan, with a touch of coconut oil. Have it with your favourite nuts, maple syrup and fresh fruit.
8. Homemade Granola
A bit of planning in advance goes a long way: get in the habit of prepping your granola for the week on those rainy weekends!
In a bowl, mix rolled oats (gluten-free if necessary), buckwheat, walnuts, hazelnuts and sesame seeds. Melt some coconut oil and maple syrup then add to the mix, making sure all the ingredients are soaked (add some water if necessary): put in a preheated oven at 350 F/175 °C for 20 minutes, stir, then cook for 10 more minutes.
Let it cool, then store in a glass jar and add it to yoghurt or milk in the morning – but is also perfect as a snack on its own.